Electrolyte Disorders Can Fatal Effects, These Are 5 Ways To Prevent It
Healthy Living - Electrolytes are minerals in body fluids that are needed so that the body functions normally. An imbalance in the number of electrolytes can cause serious health problems. Fortunately, there are several ways you can prevent fluid and electrolyte balance disorders.
Prevent disruption of fluid and electrolyte balance
Electrolytes in body fluids consist of sodium, chloride, potassium, magnesium, calcium, phosphate, and bicarbonate. These minerals play an important role in maintaining balance inside and outside the body's cells so that its function runs normally.
Electrolyte levels can increase and decrease with changes in body fluid conditions. This is a reasonable condition. However, severe electrolyte imbalances can cause a variety of symptoms, such as seizures, coma, and fatal heart attacks.
You can prevent fluid and electrolyte balance disorders by applying the following methods:
1. Adequate body fluids
Lack of body fluid intake can lead to dehydration. When dehydrated, the amount of electrolytes becomes unbalanced because some minerals are carried along by the fluid lost from the body.
Therefore, make sure you meet your daily fluid needs. Here are some tips that can help you:
Drink a glass of water after each meal, both main meals and snacks.
Drink before you feel thirsty.
Eating foods that are high in water content such as soups, broths, watermelons, strawberries, oranges, lettuce, and tomatoes.
Bring a drinking bottle while traveling.
Consuming infused water.
Always choose water when eating outside the house.
2. Do not drink excess water
Fluid intake is important for preventing fluid and electrolyte balance disorders. However, drinking excess water will actually dissolve some electrolytes so that the amount becomes unbalanced.
One danger that arises from drinking too much water is hyponatremia, or low levels of sodium in the blood. This condition is characterized by low blood pressure, confusion, headaches, nausea and vomiting, to seizures.
To prevent this, avoid drinking 800-1,000 mL of water within 1-3 hours. Your body needs about 2 liters of water a day, but make sure you divide it evenly over time.
3. Eating drinks containing electrolytes after exercise
The body loses a lot of fluids during exercise. This condition makes you more susceptible to fluid and electrolyte balance disorders. To prevent this, you can consume sports drinks that are equipped with various minerals.
However, pay attention to the type and amount of sports drinks you drink. Some types of sports drinks contain artificial sweeteners to improve taste. As much as possible, choose a sports drink with the lowest sugar content.
In addition to sports drinks, electrolytes are also available in natural drinks such as coconut water or infused water. You can make it yourself by mixing the following ingredients:
A quarter of a teaspoon of salt
60 ml of lemon juice
60 mL of lime juice
360 mL of coconut water
480 mL of water
4. Consuming mineral sources
Besides the need for fluids, fulfilling the adequacy of minerals is also equally important to prevent disruption of fluid and electrolyte balance. You can get various electrolyte minerals from the following sources:
Sodium: bread, pastries, cheese and salt- Chloride: salt
Potassium: bananas, avocados, and yams
Magnesium: grains and nuts
Calcium: green leafy vegetables and milk and various products
Disorders of fluid and electrolyte balance can be life-threatening conditions. That is why it is very important for you to maintain electrolyte balance in body fluids through the food and drinks you consume.
Make sure you meet your fluid and mineral needs, but remember not to consume them excessively. In order for the body to function normally, the key is in balanced food and water intake.
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